30 CrossFit No Equipment Workouts

by Pat Hanavan on February 1, 2013

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There’s really no excuse not to keep up with your CrossFit workouts whilst you’re travelling, or at home, or on vacation without equipment. CrossFit doesn’t need equipment to be effective, that’s one of the best parts about it. Here are a few examples of CrossFit Workouts which don’t need any equipment whatsoever, just a little effort, a little space and a clock.

1. 10 push-ups followed by 10 squats – time 10 rounds of each.

2. 10 sit-ups followed by 10 burpees – time 10 rounds of each.

3. 10 push-ups followed by 10 air squats followed by 10 sit ups – time 6 rounds of each.

4. 10 handstand push-ups followed by a 200m run – time 3 rounds of each.

5. One mile run with 10 air squats, 10 sit-ups and 10 push-ups thrown in each and every minute.

6. 10 burpees followed by a 100m sprint – again timing 10 rounds.

7. 10 push-ups followed by a 100m sprint – time 10 rounds of each.

8. Time yourself completing 100 air squats.

9. Time yourself completing 200 air squats.

10. Time yourself completing 100 burpees.

11. Time yourself completing 250 jumping jacks.

12. Time yourself completing 100 jumping jacks, 50 push-ups, 75 air squats and 25 burpees.

13. Do 10 vertical jumps followed by a 400 meter run – time 5 rounds of each.

14. Run for a half mile then complete 50 air squats – time 3 rounds.

15. Complete 100 air squats, take a three minute rest, complete another 100 air squats, take another three minute rest and complete another 100 air squats.

16. Do 3 vertical jumps, 3 long jumps and 3 squats – time 5 rounds.

17. Run 50 meter sprints for 10 times with a couple of minutes rest between sprints.

18. Complete 4 sets of 25 jump squats.

handstand19. Run the 200 meter dash 5 times, with the equivalent times rest between runs that it took you to complete the run.

20. Sprint for 400 meters followed by completing 20 air squats – complete a total of 3 rounds.

21. Complete 20 rounds of 5 push ups, 5 sit ups and 5 squats.

22. Complete 4 rounds of 50 air squats with a couple of minutes rest between rounds.

23. Run for 1 mile as fast as you can, time it and try to beat your time on subsequent training days.

24. Run a mile stopping each minute in order to complete 10 air squats.

25. Run for a mile then time yourself completing 20 squats.

26. Do a handstand for 3 minutes in total time.

27. Sprint for 100 meters then walk for 100 meters – time yourself for a total of 10 rounds.

28. Complete a 100 meter walk completely on your hands, even if you can only complete a few meters at a time.

29. Sprint for 100 meters then complete 30 squats – a total of 10 rounds.

30. Vertical jumps as high as you can (10) then 10 push-ups, time 5 rounds.

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